The dark orange vegetable family outdoes all others in vitamin A content. Sweet potatoes are also packed with antioxidants, vitamin C, calcium, and potassium. Other dark orange vegetable standouts include pumpkin, carrots, and butternut squash.
2 Cruciferous Vegetables
Crucifers such as broccoli, cabbage, kale, cauliflower, Brussels sprouts, collards and turnips contain indole alkaloids that may help prevent cancer. They are also high in fiber, antioxidants, vitamins and minerals. Along with their great flavor, once you get used to cooking with them, they may have an added bonus: they may help bolster memory as you age. Researchers at Harvard Medical School found that women who eat the most of these foods are the least likely to be forgetful.
Pomegranates have very high antioxidant activity, offering brain and memory protection. Research shows that drinking pomegranate juice may help with lowering the risk for hardening of the arteries or atherosclerosis. Reminder: People with diabetes have to be careful drinking fruit juices because they tend to spike your glucose levels.
The pigment that gives beets their super-beautiful fuschia depth-betacyanin-is also a powerful cancer-fighting agent. Beets’ potential effectiveness against colon cancer, in particular, has been demonstrated in several studies. Beets are also particularly rich in the B vitamin folate.
Garlic, onions, leeks, scallions, chives and shallots contain sulfur compounds that may protect against heart disease and some cancers, they can all help the liver eliminate toxins and carcinogens.
An excellent source of protein, antioxidants, folic acid, potassium, dietary fiber and complex carbohydrates, beans are flavorful, nutritionally dense, inexpensive and versatile.
7 Olive oil
Several large studies suggest that the monosaturated fat in olive oil is good for the heart. Olive oil lowers bad cholesterol levels and increases good cholesterol. It is high in antioxidants–and is one of the superstars of the Mediterranean diet. Recent research shows that heart-attack survivors on a Mediterranean diet had half the death rates of those on an ordinary low-fat diet.
The caffeine content in tea is useful for stimulating alertness, mood and motivation, but is also a rich source of the antioxidant called catechins. Studies suggest that catechins protect the artery walls against the damage that causes heart disease and prevents formation of blood clots. It also does wonders for the spirit on a cool autumn day.
9 Red Wine or grape juice
Grapes provide vitamin C, vitamin B1 and vitamin B6–red grapes also contain powerful phytochemicals (especially phenolics) that may help decrease risk of cardiovascular disease. These phenolic compounds are housed mostly in the skin of the red grapes, which is what makes red wine red and dark grape juice red or purple. Resveratrol, a polyphenolic stilbene found in the skins of red fruits including grapes, may be responsible for some of the health benefits ascribed to the consumption of red wine. Resveratrol has been shown to have anti-oxidant, anticancer, and anti-inflammatory activity.